{"id":3305,"date":"2019-08-06T18:53:48","date_gmt":"2019-08-06T18:53:48","guid":{"rendered":"https:\/\/bettersleep.org\/?p=3305"},"modified":"2024-02-13T15:12:57","modified_gmt":"2024-02-13T15:12:57","slug":"5-tips-for-sleeping-better","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/5-tips-for-sleeping-better\/","title":{"rendered":"5 Tips for Sleeping Better"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-3310 size-large\" src=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2019\/08\/SelfCareSolutions_BetterSleepCouncil-1024x684.jpg\" alt=\"Self-care sleep solutions for better sleep\" width=\"800\" height=\"534\" srcset=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2019\/08\/SelfCareSolutions_BetterSleepCouncil-1024x684.jpg 1024w, https:\/\/bettersleep.org\/wp-content\/uploads\/2019\/08\/SelfCareSolutions_BetterSleepCouncil-300x200.jpg 300w, https:\/\/bettersleep.org\/wp-content\/uploads\/2019\/08\/SelfCareSolutions_BetterSleepCouncil-768x513.jpg 768w, https:\/\/bettersleep.org\/wp-content\/uploads\/2019\/08\/SelfCareSolutions_BetterSleepCouncil.jpg 1030w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>According to Marketdata LLC, the self-improvement industry in the U.S. will be valued at $13.2 billion by 2022. Yet among all those self-care best sellers and celebrated self-help gurus, sleep is a topic that is too often overlooked. But you can better yourself through better sleep, and these 5 tips for sleeping better can get you started.<\/p>\n<h4><span style=\"font-size: 14pt;\"><strong>The Power of Positive Sleeping<\/strong><\/span><\/h4>\n<p>Quality sleep can make all the difference in your life. <a href=\"https:\/\/bettersleep.org\/sleep-extras\/the-science-of-sleep\/\">Sleep is vital<\/a> for your brain to store memories. It\u2019s when your body rejuvenates tissue and allows your immune system to fight off diseases. It even helps you have better control of your emotions. So before you do anything, take the time to see if you have any <a href=\"https:\/\/bettersleep.org\/blog\/5-bad-sleeping-habits-to-break-immediately\/\">bad sleeping habits<\/a> you need to break and discover the importance of a good night\u2019s sleep. You deserve it.<\/p>\n<h4><span style=\"font-size: 14pt;\"><strong>Awaken the Sleeper Within<\/strong><\/span><\/h4>\n<p>\u201cThe key to better sleep lies within each one of us,\u201d says Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. \u201cWhen sleep goes awry, it can feel like you have no control. But people may not realize how much influence they can have over their own sleep.\u201d<\/p>\n<p>You can <a href=\"https:\/\/bettersleep.org\/better-sleep\/how-to-sleep-better\/\">become a better sleeper<\/a> by using some self-regulated, sleep-improvement tips like these:<\/p>\n<ul>\n<li><strong>Pay attention to what you\u2019re doing after 4 p.m.<\/strong> Taking naps, drinking caffeinated beverages, exercising and even taking decongestants late in the day can make falling asleep more difficult. Try <a href=\"https:\/\/bettersleep.org\/better-sleep\/top-15-better-sleep-tips\/\">limiting your caffeine<\/a> intake to the morning only so your body has time to digest it before you hit the hay.<\/li>\n<li><strong>Yawning? That\u2019s your body telling you it\u2019s time to hit the sack.<\/strong> Go to bed at the first sign you\u2019re feeling tired. You\u2019re more likely to fall asleep quickly. Sounds simple. But think of how many times you\u2019ve fought to keep your eyes open watching a late-night movie only to lay wide awake in bed once you finally do turn in.<\/li>\n<li><strong>Set the scene for sleep.<\/strong> Make your bed a sanctuary for sleep and sex only. No <a href=\"https:\/\/bettersleep.org\/blog\/the-negative-effects-of-using-led-and-blue-lights-at-night\/\">screen time<\/a>. No planning tomorrow\u2019s calendar. No stressful situations. You can do a lot with the <a href=\"https:\/\/bettersleep.org\/better-sleep\/the-ideal-bedroom\/\">physical space<\/a> of your bedroom to promote better sleep too. Keep it quiet. Keep it dark. Keep it cool \u2013\u00a0ideally 60-67\u00b0<\/li>\n<li><strong>End your alarm clock obsession.<\/strong> Watching hours go by as you lie awake only adds to the frustration and anxiety of insomnia. (In fact, those feelings can perpetuate your sleeplessness.) Consider <a href=\"https:\/\/bettersleep.org\/blog\/still-wake-tired\/\">placing your alarm clock<\/a> far enough away from your bed, so you\u2019re not easily tempted to constantly check it in the middle of the night.<\/li>\n<li><strong>Realize when it\u2019s not working.<\/strong> If you still find yourself in bed tossing and turning, do a reset. Get out of bed and into a relaxing activity, like reading, meditating or <a href=\"https:\/\/bettersleep.org\/blog\/yoga-positions-for-better-sleep\/\">yoga<\/a>, until you feel sleepy again.<\/li>\n<\/ul>\n<h4><span style=\"font-size: 14pt;\"><strong>Habits of Highly Effective Sleepers<\/strong><\/span><\/h4>\n<p>Like many things in life, you\u2019re looking to turn quality sleep into a habit. So be consistent in your efforts. Establish a <a href=\"https:\/\/bettersleep.org\/better-sleep\/how-to-sleep-better\/\">consistent bedtime<\/a> to regulate your body clock. Incorporate these self-care strategies into your daily sleep routine. Soon falling asleep will become easier and your slumber will be more rejuvenating.<\/p>\n<p>\u201cIt\u2019s often just a matter of being more dedicated and disciplined about how we approach our sleep,\u201d added Rogers.<\/p>\n<h4><span style=\"font-size: 14pt;\"><strong>Zen and the Art of Sleep Maintenance <\/strong><\/span><\/h4>\n<p>Finally, don\u2019t let <a href=\"https:\/\/bettersleep.org\/mattress-education\/choosing-the-best-mattress\/\">your mattress<\/a> work against you and all your self-care efforts. Consider the age and condition of your mattress (and your pillows too). Maybe it\u2019s worn. Maybe it\u2019s not the right one for you altogether. Getting the correct fit, feel and level of support can be the single, most-effective thing you can do to improve your sleep.<\/p>\n<a class=\" inline-tweet-click\" href=\"#\" onclick=\"inline_tweet_sharer_open_win('https:\\\/\\\/twitter.com\\\/intent\\\/tweet?url=https%3A%2F%2Fbettersleep.org%2Fwp-json%2Fwp%2Fv2%2Fposts%2F3305%2F&text=%0AGet+woke+about+your+sleep.+Discover+how+a+little+self-care+can+go+a+long+way+to+getting+a+better+night%3Fs+rest+with+%40BetterSleepOrg%3Fs+tips.+%23BSCSleepTips%0A+');\" title=\"Tweet This!\">\nGet woke about your sleep. Discover how a little self-care can go a long way to getting a better night\u2019s rest with @BetterSleepOrg\u2019s tips. #BSCSleepTips\n<\/a>\n<p><strong><em>Sources:<\/em><\/strong><\/p>\n<ul>\n<li><em><a href=\"https:\/\/blog.marketresearch.com\/the-10-billion-self-improvement-market-adjusts-to-new-generation\">https:\/\/blog.marketresearch.com\/the-10-billion-self-improvement-market-adjusts-to-new-generation<\/a><\/em><\/li>\n<li><em><a href=\"https:\/\/www.psycom.net\/how-to-improve-sleep\">https:\/\/www.psycom.net\/how-to-improve-sleep<\/a><\/em><\/li>\n<li><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/prescriptions-life\/201105\/7-simple-ways-get-more-sleep\"><em>https:\/\/www.psychologytoday.com\/us\/blog\/prescriptions-life\/201105\/7-simple-ways-get-more-sleep<\/em><\/a><\/li>\n<\/ul>\n<p><span style=\"font-size: 8pt;\">This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Get woke about your sleep. A little self-care can go a long way toward getting a better night\u2019s rest.<\/p>\n","protected":false},"author":3,"featured_media":3306,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[6,164,15,16,165,145,115,166,59],"class_list":["post-3305","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-better-sleep","tag-caffeine","tag-exercise","tag-mattress","tag-pillows","tag-sleep-habits","tag-sleep-tips","tag-tips-for-better-sleep","tag-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Tips for Sleeping Better - Better Sleep Council | Start every day with a good night\u2019s sleep<\/title>\n<meta name=\"description\" content=\"Are you self-sabotaging when it comes to getting a good night\u2019s sleep? Learn from these 5 tips for sleeping better from experts at the Better Sleep Council.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bettersleep.org\/blog\/5-tips-for-sleeping-better\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Become a better sleeper\" \/>\n<meta property=\"og:description\" content=\"Learn how to become a better sleeper with these self-care sleep solutions.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bettersleep.org\/blog\/5-tips-for-sleeping-better\/\" \/>\n<meta property=\"og:site_name\" content=\"Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BetterSleepOrg\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-06T18:53:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-13T15:12:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2019\/08\/SelfCareSolutions_BetterSleepCouncil_Facebook.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Josh Farmer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Become a better sleeper\" \/>\n<meta name=\"twitter:description\" content=\"Get woke about your sleep. 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